Fody Easy Weeknight Low FODMAP Teriyaki Chicken

Fody Easy Weeknight Low FODMAP Teriyaki Chicken



Prep Time: 5 minutes
Cook Time: 40 minutes
Makes 8 servings

Description of Low FODMAP Teriyaki Chicken

I eat a lot of chicken and it is often a fallback protein on busy days. This recipe came about when Fody Teriyaki Sauce & Marinade landed on our doorstep and I was dying to try it within a super-simple preparation. With some chicken parts (I am partial to moist, meaty thighs) and a bottle of Fody Teriyaki Sauce & Marinade, dinner will be on the table SOON!

Why Regular Teriyaki Sauce Is High FODMAP (and What Makes This One Safe)

Many traditional teriyaki sauces are not suitable for a Low FODMAP diet because they rely on ingredients that are common digestive triggers. Garlic, onion, honey, and high-fructose corn syrup are frequently used to build sweetness and depth, but these ingredients contain fermentable carbohydrates that can be difficult to tolerate.

This Low FODMAP Teriyaki Chicken recipe works because it uses Fody Teriyaki Sauce & Marinade, which is formulated without onion or garlic and avoids high-FODMAP sweeteners. The result is a sauce that delivers classic teriyaki flavor while staying compatible with Low FODMAP cooking.

Garlic flavor can still be enjoyed in Low FODMAP meals through infused oils, because the fermentable carbohydrates responsible for symptoms do not transfer into oil. Using a thoughtfully formulated sauce like this allows teriyaki-style dishes to stay bold, familiar, and weeknight-friendly without introducing unnecessary stress.

Teriyaki Chicken Ingredients

  • 8 chicken thighs, legs or a combo, at room temperature
  • Kosher salt
  • Freshly ground black pepper
  • 2/3 cup (165 ml) Fody Teriyaki Sauce & Marinade, divided

Teriyaki Chicken Cooking Directions

Preheat oven to 375F/190C. Place chicken in roasting pan and season with salt and pepper on all sides. Have chicken skin side up. Drizzle with about two-thirds of the Fody Teriyaki Sauce & Marinade and roast for about 20 minutes or until skin is beginning to crisp up. Brush with remaining sauce and continue roasting until chicken is cooked through, skin is glazed, browned and crisp and juices run clear. Allow to sit for 5 minutes to allow juices to redistribute, then serve hot. We like them with rice or quinoa and a green vegetable.

Tips

If you have the time, season the chicken pieces, place in a plastic bag, add about two-thirds of the Fody Teriyaki Sauce & Marinade, then close bag, removing air. Refrigerate overnight. Bring to room temperature while oven preheats, then pick up the recipe from there. You can do this in a non-reactive bowl as well, but a bag facilitates maximum contact between the chicken and the Fody Teriyaki Sauce & Marinade, maximizing the sauce’s flavor.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

fodmapeveryday.com

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NO SOY Teriyaki Sauce & Marinade
NO SOY Teriyaki Sauce & Marinade

NO SOY Teriyaki Sauce & Marinade

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FAQ

Most store-bought teriyaki sauces are high FODMAP because they contain garlic, onion, honey, or high-fructose corn syrup. These ingredients are commonly used to add sweetness and depth, but can be difficult to tolerate. Fody Teriyaki Sauce & Marinade is made without these ingredients and is formulated to be Low FODMAP, making it a reliable option for home cooking. Using a purpose-made sauce removes the guesswork and lets you enjoy teriyaki flavors at everyday meals. This makes recipes like Low FODMAP Teriyaki Chicken approachable even during stricter phases of Low FODMAP eating.

Yes. Chicken breast works well in this recipe and is naturally Low FODMAP, just like chicken thighs. Thighs tend to stay juicier during roasting because of their higher fat content, while chicken breasts are leaner and cook slightly faster. If you choose boneless, skinless chicken breast, reduce the total roasting time and check for doneness earlier to prevent drying out. The chicken should be cooked through and reach an internal temperature of 165°F. Both cuts pair well with Fody Teriyaki Sauce & Marinade, allowing you to choose based on your preferred texture or what you have on hand.

Yes. This recipe is suitable for the elimination phase because it uses plain chicken, which contains no FODMAPs, and a teriyaki sauce designed specifically for Low FODMAP cooking. Keeping the ingredient list short helps minimize risk while still delivering satisfying flavor. When serving, it’s important to pair the chicken with side dishes that also stay within Low FODMAP guidelines, such as appropriate portions of rice, quinoa, and tolerated vegetables. This makes Low FODMAP Teriyaki Chicken a dependable weeknight dinner option when structure and simplicity are especially important.